Daytime Sleepers: Understanding The World Of Nocturnal Sleep

Sleep is a fundamental part of good health, but for some people, daytime sleepiness is a persistent problem. This condition, known as hypersomnia, is characterised by excessive sleepiness during the day, even after a full night's rest. People with hypersomnia may sleep for 10 or more hours at night but still feel the need to nap during the day. This can lead to difficulty concentrating, memory problems, and an increased risk of accidents. While the exact cause of hypersomnia is often unknown, it can be linked to factors such as sleep disorders, medications, medical conditions, or changes in time zones. Treatment options include medication and lifestyle adjustments, such as maintaining a regular sleep schedule and avoiding stimulants like caffeine.

Hypersomnia

• Insufficient or inadequate sleep
• Environmental factors, such as a snoring partner or noisy neighbours
• Shift work, especially night shifts
• Mental states, such as anxiety or depression
• Medication and substance use, including alcohol, caffeine, tranquilisers, sleeping pills, and antihistamines
• Medical conditions, such as hypothyroidism, oesophageal reflux, nocturnal asthma, or chronic pain
• Changes in time zones, leading to jet lag
• Other sleep disorders, such as sleep apnoea, restless legs syndrome, sleepwalking, narcolepsy, or insomnia

The characteristics and symptoms of hypersomnia can vary depending on the individual's age, lifestyle, and underlying causes. Some people with hypersomnia may experience "sleep inertia", feeling confused or irritable upon waking up and not feeling refreshed. They may also have difficulty thinking and making decisions, with their mind feeling "foggy". Other possible symptoms include memory and concentration difficulties and an increased risk of accidents.

If you suspect you may have hypersomnia, it is recommended to consult a healthcare professional. Treatment options may include lifestyle adjustments, medication, or referral to a doctor specialising in sleep disorders.

Sleep Disorders

One common sleep disorder is insomnia, which involves problems falling asleep and staying asleep. About one-third of adults experience insomnia symptoms, and 4-22% meet the criteria for insomnia disorder. Insomnia is typically diagnosed when sleep difficulties occur at least three nights a week for at least three months and cause significant distress or problems in daily functioning. It is often treated with a combination of sleep medications and behavioural techniques, such as cognitive-behavioural therapy.

Another sleep disorder is sleep apnea, a breathing disorder in which you stop breathing for 10 seconds or more during sleep. This can cause snoring, snorting, gasping, or breathing pauses. Sleep apnea is typically treated with lifestyle changes, such as weight loss or sleeping on your side, and in some cases, a custom-fit plastic mouthpiece or a CPAP (continuous positive airway pressure) device may be prescribed.

Restless leg syndrome (RLS) is another sleep disorder that involves a tingling or prickly sensation in the legs, along with a powerful urge to move them. This can cause difficulty falling asleep and frequent awakenings, leading to daytime sleepiness.

Circadian rhythm disorders are problems with the sleep-wake cycle, making it difficult to fall asleep and wake up at the right times. These disorders can be caused by internal factors, such as a person's body clock being different from the light-dark cycle, or external factors, such as shift work or jet lag.

Hypersomnia is a sleep disorder characterised by excessive daytime sleepiness, even when getting at least seven hours of sleep. People with hypersomnia may have difficulty staying awake during the day and may experience lapses of sleep within the same day.

In addition to these sleep disorders, there are also parasomnias, which involve acting in unusual ways while falling asleep, sleeping, or waking from sleep, such as walking, talking, or eating. Narcolepsy is another type of sleep disorder characterised by an irrepressible need to sleep or lapse into sleep multiple times within the same day.

Shift Work

Make Sleep a Priority

It is essential to plan your daily activities, exercise, and events around the 7 to 9 consecutive hours you designate for sleep. Inform your loved ones about your sleep schedule to avoid disturbances. Most people will be accommodating if they know your sleep time.

Set the Mood in Your Bedroom

Create a sleep-conducive environment by making your bedroom as dark as possible using blackout shades or curtains. If noise is an issue, try downloading a white noise app or using a fan to drown out unwanted sounds. Maintain a cool temperature of 65 to 70 degrees Fahrenheit (18.3 to 21.1 degrees Celsius) for ideal sleep conditions.

Manage Your Exposure to Sunlight

Avoid sunlight as much as possible after your night shifts end. Wear sunglasses on your way home to maintain the nighttime vibe and prevent your body from registering that it's daytime.

Trick Your Body with Bright Light

Use bright light to trick your body into thinking nighttime is daytime. Get 3 to 4 hours of bright light after waking up, and keep a bright lamp on during the first few hours of your shift. However, remember to turn it off an hour or two before you finish work to avoid disrupting your body's production of melatonin, a hormone that aids sleep.

Choose Your Meals Wisely

Stay away from spicy or heavy meals during and after your night shift. These foods are hard to digest, and your digestive system slows down when you sleep, leading to restless sleep. Opt for small snacks like nuts and crackers or bread and cheese instead.

Limit Your Coffee Intake

While coffee may be a necessity to get through your shift, try to limit it to one or two cups. Caffeine can stay in your system for up to seven hours, making it difficult to fall asleep when you finally crawl into bed.

Wind Down Before Bed

After a hectic shift, give yourself some time to relax and unwind. Avoid looking at screens like your phone or TV, as these devices emit blue light, which can interfere with your sleep. Instead, try reading a book or stretching to calm your mind and prepare for sleep.

Create a Sleep Routine and Stick to It

Consistency is key. Strive to sleep and wake up at the same times every day, even on weekends and vacations. If possible, work the same shift every day to allow your circadian rhythm to adjust to the work hours. A rotating schedule can be challenging for your body to follow.

Maintain a Healthy Lifestyle

A healthy diet and exercise are essential for overall well-being and can also improve your sleep quality. Additionally, consider trying probiotics, which have been linked to better sleep.

Prepare for Daytime Sleep

Eat right, watch your caffeine intake, and avoid alcohol before bed. Try napping in short intervals of 10-30 minutes to boost alertness without disrupting your nighttime sleep. Wind down with relaxing activities like meditation or a warm bath before bedtime.

Seek Professional Help if Needed

If you continue to struggle with restful sleep, consider consulting a sleep specialist. They can help you create a personalised sleep schedule that works best for your unique needs and situation.

Sleep Deprivation

The amount of sleep a person needs varies depending on their age and individual needs. Generally, adults are recommended to get 7-9 hours of sleep per night, while school-aged children need 9-11 hours, teens need 8-10 hours, and older adults (65 and over) need 7-8 hours. However, some people can cope with less sleep, and others may need more.

Chronic sleep deprivation can negatively impact brain function, metabolism, and the immune system. It is associated with an increased risk of cardiometabolic conditions such as obesity, high cholesterol, diabetes, and high blood pressure. Additionally, it can enhance susceptibility to infections and reduce the effectiveness of vaccinations.

There are several factors that can contribute to sleep deprivation, including lifestyle behaviours such as voluntary choices that reduce sleep time, inconsistent bed and wake times, and the use of electronic devices late at night. The sleeping environment can also play a role, with factors such as temperature, noise, and light impacting sleep quality. Obstructive sleep apnea, insomnia, restless leg syndrome, and bruxism (teeth grinding) are also common causes of sleep deprivation.

To improve sleep quality, it is recommended to prioritize sleep, maintain consistent bed and wake times, create a quiet and comfortable bedtime routine, engage in regular physical activity, and avoid things that disrupt sleep, such as alcohol, napping too frequently or for too long, and consuming caffeine close to bedtime.

Short Sleep Syndrome

Short Sleeper Syndrome (SSS), or Short Sleep Syndrome, is a condition where people need less sleep than most—typically six or fewer hours a night. Those with SSS wake up feeling refreshed and energetic, and don't experience the negative symptoms of sleep deprivation. They don't need to nap or catch up on sleep at the weekend, and they perform well at work or school.

The cause of SSS is not yet fully understood, but genetics is thought to play a major role. Research has found that people with SSS tend to have a rare mutation of the ADRB1 gene, which is associated with shortened sleep cycles and higher levels of β1-adrenergic receptors. These receptors regulate body functions during the circadian (sleep-wake) cycle. The circadian rhythm is largely synchronized with day and night, but in people with the ADRB1 mutation, this cycle is "reprogrammed" so that the biological and hormonal changes the body needs to undergo during sleep are performed within a shorter period.

While SSS is not considered a sleep disorder or illness, and doesn't cause any known health problems, it is distinct from people who choose to limit their sleep or who sleep less than six hours a night due to a condition like insomnia or a lack of time.

Natural short sleepers typically display the following characteristics:

• Routinely sleeping between four and six hours per night
• Sleeping less than six hours, even when there is more time available
• Sleeping less than six hours without setting an alarm or restricting sleep time
• Waking up feeling refreshed despite the short sleep duration
• Feeling alert and energetic during the day without excessive drowsiness
• Having few difficulties falling asleep or staying asleep through the night

If you are concerned about the quantity or quality of your sleep, or you are experiencing issues such as regularly waking up groggy or unrefreshed, feeling sleepy or less mentally alert during the day, or having unwanted awakenings at night, it is recommended that you speak to a healthcare professional.

Frequently asked questions